Exercise and Children

Exercise is an important part of keeping children healthy. Encouraging healthy lifestyles in children and adolescents is important for when they grow older. Lifestyles that are learned in childhood are more likely to stay with the child into adulthood. Some changes in lifestyle can be harder to make the older the person becomes.

The best way to promote healthy lifestyles is for the whole family to become involved.

Establishing an exercise plan

A daily exercise program is a fun way to share physical activity with family and friends, while helping establish good heart-healthy habits. The following exercise guidelines for children can help you and your child plan activities:

Children need at least 60 minutes of moderate to vigorous physical activity on most days for maintenance of good health and fitness and for healthy weight during growth.

Parents are encouraged to limit children’s screen time (TV, video, and computers) to less than 2 hours daily and replace these sitting activities with activities that require more movement.

Even low-to-moderate intensity activities for as little as 30 minutes a day can be beneficial. These activities may include the following:

Pleasure walking

Climbing stairs

Dancing

Home exercise

Regular aerobic activity increases a child's capacity for exercise. It also plays a role in prevention of heart diseases and type 2 diabetes. Aerobic activities are continuous activities that cause the heart rate and breathing rate to increase. Aerobic exercise can also help to lower blood pressure. To prevent dehydration, encourage children to drink fluid regularly during physical activity. And drink several glasses of water or other fluids without added sugar after the physical activity is completed. Examples of vigorous activities may include the following:

Brisk walking

Running

Swimming

Cycling

Roller skating

Jumping rope

Playing on the playground

Dancing

Gymnastics

Hiking

Soccer

Tag games

For children, daily exercise may help prevent conditions, like obesity, high blood pressure, poor cholesterol levels, and poor lifestyle habits that may lead to heart conditions later in life.

Exercise on a regular basis is part of a healthy lifestyle. However, some children can exercise too much. If your child begins losing weight and falls below expected growth patterns, or if exercise interferes with other normal activities including school, consult your child's health care provider.

Benefits from regular exercise or physical activity

The following are just some of the benefits that regular exercise or physical activity provides:

Improves blood circulation throughout the body

Keeps weight under control

Improves blood cholesterol levels

Prevents and manages high blood pressure

Prevents bone loss

Boosts energy level

Releases tension

Improves the ability to fall asleep quickly and sleep well

Improves self-image

Helps manage stress

Counters anxiety and depression

Increases enthusiasm and optimism

Increases muscle strength

Online Source: Making Physical Activity A Part Of A Child's Life, CDChttp://www.cdc.gov/physicalactivity/basics/adding-pa/activities-children.html

Online Source: How much Physical Activity Do Children Need, CDChttp://www.cdc.gov/physicalactivity/basics/children/index.htm